908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

WODs

11/21/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch (01 Set EOMOM for 12 Minutes ) First 3 sets done at 60% then build to a heavy finish. *no dropping the bar in complex. Workout of the Day Metcon (Time) For...
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11/20/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Hang Clean + Jerk (03 Reps EOMOM for 12 Minutes ) Workout of the Day Metcon (AMRAP – Rounds and Reps) AMRAP in 15 Minutes 10 Calorie Row 10 Hang Cleans (95/65, Rx+=135/95) 10 Dumbbell Bench Press...
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11/19/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting 24″/20″ Pick something heavy to use: Kettle-bell, Dumbbell(s), Barbell, Medball, Person, etc… Hold weight anyway: Front rack, back rack, suitcase, over shoulder, etc… Weighted...
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11/18/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Conditioning EMOM for 10 Minutes Odd: Max Unbroken Set of Chin-ups Even: Max Handstand Hold or Walk Chin Ups (5 Max Unbroken Sets) Palm under bar gripMax UNBROKEN set EOMOM for 10 Minutes Handstand Holds (01 Minute Hold...
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Sunday Funday

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Briggs (partner) (Time) For Time: 2000m Row 150 Wallballs (10’/9′, 20/14) 100 Alternating Burpees 50 Thrusters (95/65) In and Out (partner) (Time) For Time: (Split as Needed) Buy In: 56 Box...
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Community Workout

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Off the Ground (Time) In Teams of 2 for Time 30 Deadlifts (225/155) Run 400m 30 Kettle Bell Swings (50/35) Run 400m 30 Overhead Squats (95/65) Run 400m 30 Burpees Run 400m 30 Pull-up Run 400m 30 Box...
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11/15/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Gymnastics Ring Hold + Plank Hold (04 Max Effort Sets ) Max effort ring hold right into max effort plank hold. Workout of the Day Odd Man Out (AMRAP – Rounds and Reps) Partner AMRAP in 18 Minutes P1: 400m Run or...
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11/14/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Floor Wipers (06 Reps EOMOM for 12 Minutes ) 135/95 Left/Right = 1 Workout of the Day Double Time (AMRAP – Rounds and Reps) Partner AMRAP in 20 Minutes 100 Push-ups (Rx+=Toes-to-bar) 300 Double Unders...
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11/13/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Conditioning Tabata Row (Distance) (Distance) 8 Rounds – 20 secs of work/10 secs of rest for TOTAL meters rowed. TABATA Double-Unders 8 Rounds for a running TOTAL of Reps 20 Seconds of Work / 10 Seconds of Rest...
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